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I am still trying to understand how to use the system.I have a question about vegetables. At first I posted it in the wrong place. I thought I would have an answer from an expert dietician instead I see that the question has to be posted in to a “Forum”.I see exchanges on various topics between members of this program, I understand that it is very helpful however if there is nobody else interested in my question should I expect an expert answer it?
I have a medical question: Last week I had a serious health (heart) scare and now I am required to track sodium. I am limited to 2000 counts of sodium per day. Recipes/Menus presented on the Trim Down Club do not include this number. How can I obtain this? I spend quite a bit of time each meal attempting to see if I can figure this out myself, but it is a cumbersome project. If this is already available somewhere, or is easy to obtain, please let me know. I know I now have to limit the amount of cheese (my FAVORITE protein) that I consume. What else? Can someone help me? Thank you.
Hi, Vicky. In general, the Trim Down Club recipes are low in sodium – nearly all less than 200 mg per serving, most less than 140. The best way to avoid too much sodium is to select fresh whole foods rather than processed or premade and packaged (with the exception of a few, such as organic tofu, etc.) – which is essentially what we encourage in this program. If you do get packaged food, be sure to check the nutrition facts label for the sodium content – you will want less than 140 mg per serving.
My high sodium products seem to be cottage cheese, cheese, beans (easy proteins to go to since I don’t really have a taste for meat), white potatoes, etc. The foods we all know we need to limit.
Today, I tried something different; I did not look at sodium counts first. I used the preset menu, substituting with what I have available that I know is better for me along the way. I found that, YES, I’ve eaten more sodium today BUT I am still well within my limit of 2,000 grams. The last few days, I have stayed around 1,000 grams of sodium each day. Today I played the game I should have been playing all along and stayed within my bounds. I return to my doctor Monday for more follow-up.
My biggest issue is the sodium count of the RECIPE menus. It looks like I may need to stay away from these for a while until I get more comfortable with the counting.
For today I’ve eaten an average of about 500 grams of sodium for each of the 3 meals. This has allowed me another 500 grams to absorb in the snacks. I usually eat my breakfast and first snack at the same time, then my lunch and second snack at the same time. My dinner and last snack are sometimes eaten/prepared for the same feeding, but allow me to nibble as the evening goes on depending on my satisfaction. I think this will work for me. Just have to learn to make it work for me.
I’m proud of my weight loss this week. My body retaining all the water until last Thursday when I ended up in the hospital taught me a lesson–salt/sodium is not my answer here. I need to vary my foods more, not just get comfortable with my favorites and stay there.
Tonight I prepared a tuna salad and measured everything and counted up the sodium and find I am really safe here. Just serve as a wrap and I am A-OK. I have more learning to do. This way of eating will work for me.
Fresh/Frozen (no sauces, etc) vegetables are about 2 g sodium per serving–almost free! I love veggies; I can afford to eat these and I have today.
I like hearing that recipe menus are about 140-200 g per serving. When I guesstimated the count for the Sweet Potato Kale Frittata to be 111 grams–of course, I got 6 servings out of a 4 servings recipe. My math isn’t too far off if it is off at all.
Thank you.
Hi Ossie,
Im at the end of week two, no weght loss, but no weight gain either. Im still trying to figure out howto do this program. My challenges:I I dont like cooking, but I have to eat.
Are the meal plans for one serving? Confused about portion sizes in meal plans
I think im going to switch to the 14 day meal plan. That way, I dont have to so much switching.
Please suggest waysvi can get on track. I feel like im bouncing around. Dont want to waste my food budget with food I wont eat.
Thanks
IlkaI was about to be put on type 2 diabetes medication and have changed my diet drastically to bring my blood sugar (fasting and after meals) down to normal. Is there a place where I can get information on the foods in this plan or to state that I need low carb food to be reflected in my diet plan you make up for me? I use a blood sugar monitor to make sure I am on track to try to keep my blood sugar even as possible throughout the day. Most grateful for any help. cmk1932
Hi, Juliet. Yes! Here you go – http://www.trimdownclub.com/exchanges-lists.
The exchange list that you posted above – Is it what a person should use if we are tracking carbs for a low carb diet?
I need to be on 80 grams or less of carbs a day for high triglycerides, high bp & high blood sugar. As of now I have metabolic syndrome but very close to A1C # pushing me into diabetes type 2. I was really confused when I signed up about the high cholesterol &things. I do not have high chol. but I have very low HDL & normal LDL & very High Triglycerides. Can you please guide me to the correct things I need to have checked to make the meal plan for myself?Hi, BillieJClark. Yes, you can use the exchange list to make choices.
Regarding your HDL, physical activity and good fats from avocados, olives, and pastured meats are good to bring that up.
As far as triglycerides go, I recommend the following modifications to the menus you get:
1. Substitute vegetables for fruits
2. Select foods in the lighter blue shades as often as possible
3. Feel free to replace starchy carbs with protein exchanges; for example, if a dinner calls for 3 ounces of meat with 1 cup of pasta plus a vegetable, try 4 ounces of meat with pasta and vegetables or 5 ounces of meat with twice the vegetables.Hi, lew1. The exchange list is here – http://www.trimdownclub.com/exchanges-lists. You can use it to make substitutions by matching the food group with your menu pattern, which you can see by clicking on “Exchange mode” in the toolbar above your finished menu.
I honestly still don’t get what the exchange list is and how to use it. when my menus are made up and I want to change something I do so on the menu is that the same thing as using the exchange list? Also it seems like there is more food for lunch then dinner is that on purpose and would it be ok to switch them?
Hi lew1,
Here are the easiest ways to make changes to foods in your menu:1. In order to make changes to specific foods in your menu plan, simply click on “Apps”, followed by “My Menus”. Then, select the menu you would like to edit by clicking on “View”.
2. Once your menu appears, click on the food you would like to replace, and a list will appear with alternative choices that you can choose from.
3. Additionally, to change an entire meal you can click on the white rotating arrows to the right of the meal.
4. If you would like to create a completely new menu, click on the “Apple” logo entitled “My Food Choices” to return to create a new menu by deselecting and selecting foods that you want. If you choose this method don’t forget to click the “Save and Create Menu” button afterwards.
5. If there is a food that you can’t find in the menu, why not make a suggestion by clicking on this link to suggest foods to add to the Menu Planner: http://www.trimdownclub.com/suggest-foods/
Hope this helps.
To your success!
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